Zvakangoita kuti ufungisise kuti, pamwe chete nekudzivirira njodzi yako yekurwisa mwoyo, chirwere cheshuga, chirwere uye zvimwe zvirwere zvinoderedza, kurasikirwa kunogona kukubatsira kubvisa marwadzo ekudzokera shure.
Sezvinoitika, zvinogona kunge zviri zvechokwadi. Nyanzvi dzinobvumirana kuti kuora muviri zvakabudirira kunogona kukonzera kusununguka kwakasununguka kana kunokonzerwa nemarwadzo ekudzokera shure.
Semuenzaniso, Dr. Andre Panagos, chiremba uye mutungamiriri weSpine uye Sports Medicine muNew York anoti, "kunyange kutsvakurudza pamusoro pekurehwa kwekureruka uye kurwadziwa kwemuviri hakusi kudarika, mumakiriniki angu, munhu mumwe nomumwe anorasikirwa nehuwandu hunorema hunowana kurwadziwa kwavo kuti ichinatsiridzwe zvikuru. "
Chikonzero cheizvi, Panagos anotsanangura, ndechokuti kana iwe uri wakanyanya kukurira kudarika uremu hwako hunokosha, mishonga yako inoda kushanda nesimba kuti ikubatsire kuita mabasa ezuva nezuva. Uyezve, mutoro wakawedzerwa wakaiswa pamutsara unogona kutora vertebrae kunze kwekuenzaniswa .
"Kana iwe uchinge uremerwa uremu, uri kunyatsogadzirisa dambudziko pamutsipa wako wespinha uye pamashure ako kumashure," anowedzera kudaro.
Kurasikirwa kwehuremu uye kurwadziwa kwekudzorera - Chii chakanaka?
Sezvo Dr. Panagos akataura ((pamusoro) kunyange zvazvo kutsvakurudza kusati kwawana ukama hunokanganisa pakati pekuneta nekurwadziwa shure , varwere nevarapi vanofunga kuti pane sangano. Zvinowedzera, vashandi vehutano vari kutungamirira varwere vavo pakuita sarudzo dzisina musoro, dzakadai sekuchengetedza mararamiro emararamiro nekuchengetedza uremu, kutarisira (uye kudzivirira) kurwadziwa shure.
Ko tsvina yakaonda zvakakwana sei? Nyanzvi dzakawanda dzinokurudzira kuramba uri mukati mamapirundi gumi emuviri wako wakaenzana kuti uchengetedze musana wako utano uye utambure pasina.
Uye usakanganwa: Kurasikirwa kwehupfumi kunopa mamwe maitiro kunze kwehupenyu hwemutsipa wako. Sezvaunogona kunge wakanzwa, kurasa maundi mapaundi angabatsira kudzivirira zvinetso zvakakomba zveutano zvakadai sepfungwa, kenza kana chirwere cheshuga .
Chiitiko Chemuviri - Nhengo Dzakaviri dzeUkurema Kwemaviri uye Utano Hwekudzokera
Kunyangwe iri bhero rinotevera kana kutyisidzira kweimwe humwe hutano hunoita kuti iwe uite purogiramu yekurasikirwa, kuedza kushanda ndiko kunokuita iwe.
Kunze nekuchengetedza kudya kunovaka muviri kunodzivirira makorikiti, kuita basa rekuita nguva dzose kunokosha pakuzadzisa chiremera chako chakanaka. Mashoko akanaka ndeokuti kushanda kwepanyama kunobatsirawo kugadzirisa marwadzo kumashure. Zvidzidzo pamabasa ekuvaraidza zvinoratidza kuti vanhu vakakodzera vane marwadzo mashoma.
Uye nyanzvi dzinobvumirana kuti kurovedza muviri ndiyo nguva yakawanda nzira yakanakisisa yekurapa, kugadzirisa nekudzivirira kusagadzikana kunorwadza shure kwekunzwa kurwadziwa. Ichokwadi, iyo American Family Physician inoshuma kuti kunamatira purogiramu inoratidzira yekurovedza sezvinotungamirirwa nehutano hwepanyama kunogona kukubatsira iwe kudzivisa kudiwa kwokuvhiya kumashure .
Kunyange zvazvo kurovedza muviri kwakanyanyogadzirirwa kuderedza kurwadziwa shure, mamwe mamiriro ezvinhu anobvumidza kuchengetedzwa kwekuchengetedzwa. Kumbira chiremba wako kana chiremba wepanyama kuti utungamirire pane izvi. Panguva iyi, heino mazano mashomanana:
- Edza kuwana chiyero chakanaka chekuda uye nguva - kwete zvakawanda, kwete zvishoma. Kana uine marwadzo anorwadza shure kana sciatica, somuenzaniso, mutemo wakanaka wechigunwe unogona kunge uri kuisa chinangwa chekudzivisa kurara kwevete, asiwo kusara marwadzo asingasunungurwe sezvaunotangazve mabasa ako ezuva nezuva. (Kuita muviri hakuna kukurudzirwa nokuda kwekukuvara kwakanyanya kumashure .)
- Kana iwe usingakwanisi kuve wakasununguka nekurovedza muviri, kana zvinoratidzika sokunge marwadzo ako anotevera zvose zvaunofamba, unogona kuedza kuedza kunyange kugadzira nzira. Zviito zvinoda kupumha denderedzwa uye kuchinja muviri wako kutsvaga kunogona kubatsira mamiriro emisungo uye kugadzirisa manotsi. Nekudaro, izvi zvingabatsira kudzivirira kugadzirisa zvakare. Mimwe mimwe mienzaniso yehutano inogona kunge inosanganisira mvura yekurovedza muviri kana yega yekudzorera yoga inoenderana neyo inosanganisira:
- tsvina
- spinal twist
- cat-cow stretch
- tadasana
- Uyezve, yekudzorera maitiro ePirate maitiro, zvakakodzera kunzi pré-pilates, zvingangoita kuti uwane muviri wakakwana wekufamba uye unyoro hunoita basa remuviri.
- Mimwe miitiro inokurudzira kuzivikanwa kwemuviri uye / kana kutungamirirwa kwemashure ndiyo tai chi uye Feldenkrais.
Kudzidzira zvirongwa zvekurema kwemafupa uye kuderedza kurwadziwa
Chidzidzo che 2016 chakawana kuti mapurogiramu ezvokuita maitiro akawanda angakubatsira iwe kuderedza kusagadzikana kusinganzwisisiki kunorwadza shure. Purogiramu yakadaro inogona kusanganisira simba rokudzidzisa, kutambanudza uye kuita zvekuita. Vanyori vekudzidza vanoti kuwedzera kushanduka kunogona kubatsira kubatsiridza kufamba kwebasa, uye basa rekuita zvinogona kuwedzerwa ropa rinowedzera uye michina inoenda kumapundu akaoma emuviri.
Izvi, zvakare, zvinogona kubatsira kuderedza kusagadzikana kumashure.
Uye usakanganwa chinangwa chako. Vatsvakurudzi vanoti imwe nheyo yakasimba inobata basa rinokosha pakutsigira pasi.
Kana iwe usati wajaira kushandisa, chikamu chinotevera chingakubatsira kuti uende.
Basa reAerobic uye Back Back
Chinhu chinonyanya kukosha munharaunda yese yekuremera kurasikirwa kwepurogiramu, basa reeropi rakaita chero runyararo rwemagetsi runoshandisa miviri miviri yomuviri uye rinoramba richienderera kwemaminitsi gumi. Zviri pachena, kusarudza mabasa anoderedza kusvetuka pamapaupa ako zvakanakisisa kana musana wako uri kukuvadza. Kufamba, uye kunyanya, mabhasikoro, kushambira uye kudzidzira mvura mumvura zvakanaka uye zvine mwero zvinoshandiswa kuita zvisarudzo.
Rimwe hafu yeawa yekuita aerobic, yakaitwa mazuva mashanu pavhiki ndiyo mari inowanzotarisirwa kugadzirisa mararamiro ehutano. Kana zvakanyanya kudaro, tanga zvishoma uye uwedzere kumari yakakurudzirwa pane imwe nguva yevhiki kana mwedzi.
Iwe unogonawo kuunganidza kushanda kwezuva rese. Semuenzaniso, kufamba kwemaminitsi gumi nemashanu pazuva kunofanidza se 1/2 hora yemaitiro aerobic mune rimwe zuva.
Simba, Kusagadzikana uye Kurwadziwa Kwakare
Zvinonyatsozivikanwa kuti kusimbisa uye kutambanudza chitunha chematumbo, (kunyanya madumbu ) uye masumbu kumativi ehudyu anopa rubatsiro rwemuviri wakamira uye wechipfuwo pachako. Muitiro wekugara wega yoga, Pilates kana imwe yekuita muviri-muviri kunogona kukubatsira kuita izvozvi. Aya marudzi emapurogiramu anobatsira kukudziridza simba rakanaka mumisumbu inodzora mapepa uye trunk. Izvi, pamwe chete, zvinogona kudzivirira musana wako nekuita kuti kunyange usunge uye kubvarura pamajoi ako uye nokutora mutoro kubva pamutsipa wako. Tarira kumusoro pamusoro pemashoko mashomanana.
Nenzira iyo, kana iwe uchinge wanyanya kupera (kureva kuti, zana kana kupfuura mapaundi ekurema kana BMI ye 40, kana uri nemakore makumi matatu nemashanu kana kupfuura uye uine hutano hwakaenzana nehutano hwakafanana nehuwandu hwemhepo,) unofanira kushanda ne chiremba kurasikirwa nechiremera. Zvechokwadi, zvakanakisisa kutaura nechiremba wako usati watanga purogiramu chero ipi zvayo yekurasikirwa.
Kunobva:
Bigos, S., MD, uye. al. Miitiro yakakwirira yakarongedzwa yakadzivirirwa pakudzivirira zvikamu zvezvinetso zvekare: kurongeka kwekuongorora mabhuku mumakore ekugadzira vanhu vakuru. The Spine Journal. 2009.
Gordon, R., Kugadziriswa kwakarongeka kweMigumisiro yekudzidzira muviri uye Chiito cheMutambo paZvamwe Zvisingarevi Zvechokwadi Hazvisi Zvechokwadi Pakupedzisira. Healthcare (Basel) June 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934575/
Khoueir, P. et. al. Zvichida Kuongororwa kweAxial Back Pain Zviratidzo zvisati zvaitika uye pashure peBariatric Weight Reduction Surgery, inowanikwa mu 76th Annual Meeting yeAmerican Association of Neurological Surgeons muChicago. April 2008.
Patel, A., MD, Ogle, A., MD. Kuongororwa uye Kutungamirirwa kweAacute Low Back Pain website yeAmerica Family Physician. March 2000.
Wai, E., MD, uye. al. Uhu-hutungamiri hwehutano hwehupenyu husingaperi hunorwadza shure nekuita basa, kusvuta kusvuta, uye kuora kurasikirwa. The Spine Journal 2008.